Ernie Atkins Athletics
Features
1 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Stretch
B
Band Assisted Broad Jumps
2 x 5
C
Sled Sprints
3 x 10
D
5-10-5 Pro Agility
E1
Rocker Jumps
4 x 3
E2
Drop Jump
4 x 2
E3
Kneeling Hip Flexor/Quad Stretch
4 x 0:30
F1
Bulgarian Split Squat
3 x 5
F2
Bulgarian Split Squat Jumps
3 x 5
F3
Partner Nordic Hamstring Curl
3 x 4
F4
Band Resisted KB Swings
3 x 8
G
Assault Bike
4 x 0:12 @ 0:36
A
Dynamic Stretch
B
Counter Movement Medball Shotput
3 x 5
C
L Drill
3 x 1
D1
Bench Press
4 x 5
D2
SL Bounce into MB Shot Put
4 x 3
D3
T-Spine Reach
4 x 5
E
Barbell Bench Press
@ 225 lb
F1
Pull Up Hold
3 x 0:25
F2
Landmine Press
3 x 6
F3
Stir the Pot
3 x 8
G1
Push Ups
3 x 5
G2
Dead Bug
3 x 8
A
Light Jog
1 x 10:00
B1
Thoracic Spine Mobility - Lax Ball
2 x 0:30
B2
Shoulder Mobility - Lax Ball
2 x 0:30
C1
Fire Hydrant
3 x 5
C2
Foam Roll
1 x 5:00
C3
Static Stretch
1 x 5:00
A
Dynamic Stretch
B1
Single Leg Hops
2 x 5
B2
Wall Drive Combos
2 x 5
B3
Quick Steps to Sprint
2 x 5 @ 20
C
Sprint
4 x 0:10
D1
Back Squat
4 x 5
D2
Single Leg Hip Thrust
4 x 5
D3
Kneeling Hip Flexor Stretch
4 x 0:30
E1
RDL
3 x 5
E2
Reverse Lunges
3 x 5
E3
Copenhagen Holds
3 x 0:15
A
Swimming Upper Body Warm up
B1
Incline Bench Press
12, 8, 5, 3, _
B2
Feet Elevated Inverted Row
4 x 8
B3
Band Pull-Apart
4 x 20
C1
Gorilla Row
3 x 8
C2
Z-Press
3 x 8
C3
Cable Chest flys
3 x 12
C4
Pull Up Hold
3 x 0:30
D1
Tricep Pushdown
1 x 100
D2
Barbell Bicep Curl
1 x 100
E
1-mile Run
Ernest Atkins
Professional Strength and Conditioning Coach committed to getting athletes Bigger, Stronger, and Faster. Experience Training NFL, MLB, NBA, UFC and many more athletes.
